Fastest recovery needed~ugently!!1

[T-Gunner]

Ok, heres the deal. At the moment I am currently involved in a swimming camp, "hell week". It started on Monday, and is finishing up on Saturday morning, we are training 11 sessions, morning and night. So far we have only done three, and I am feeling the effects. In other words I am absolutly buggered, and really tired. I have been sleeping through the day, (for 2.5 hours).

Our coach has pushed us pretty hard, for the first 3 sessions, and do know that tonight is recovery, however I'm absolutly shatttered and really can't be bothered doing anything! So far we have swam 19.6km and the weeks total is 73km, (in other words, we got a lot to go!!)

I was woundering if anyone has any tips at all, on how to recover faster and be more effective and last longer. Today we had a 3000m timetrail and I "hit the wall" after just passing half way.

What type of foods are the best to be eating? Carbs, Protien, basically... what???
Would a spa be good?
Also what about sports massauge?

Cheers guys, T-Gun

[SteveO]

up your overall calories, particulary your protein and start taking in more water

[T-Gunner]

What will protein do to me? I'm not doubting you, except I would just like to know why, because I thought myself I would need to up my carbohydrate.

Thanks for your other pointers

[bodybuilder120]

protein to help your muscles recover and repair themselves.

[PainMan]

You might think about creatine if you're not using it already.

[SteveO]

[ QUOTE ]
What will protein do to me? I'm not doubting you, except I would just like to know why, because I thought myself I would need to up my carbohydrate.

Thanks for your other pointers

[/ QUOTE ]

It will help repair the muscle, I'd be more worried with an overall calorie increase (carbs and fats too)

[T-Gunner]

How much shal I increase my calories by? right now I think I'm eating around 6000, and have a very big metabalism, I am also excerises A LOT and burn most of the fuel, with 7500 calories be enough?

Also, can someone please help me out by answer what does Potasium do?

[IronKnuckle]

Potassium is shown to increase blood flow and lower the risk of injury. (Haddy, FJ.)

[IronKnuckle]

I recommend skimming these for ideas
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=1518094&dopt=Citation

http://jap.physiology.org/cgi/content/abstract/59/3/710
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=119442

[CoL]

i agree with everyone with the upping of proteins. but you probably need to take in more complex carbs to saturate your muscles with glycogen.

[monkeyboy007]

* some say massage gets blood into the area and both helps relieve the pain and stimulate recovery
* ice baths after training as well as steam rooms are claimed by some to prevent the super DOMS!
* def up the cals and proteins.. steadily through the day. get your mits on some glutamine asap!
* more water is a good point as well...

good luck!

[T-Gunner]

Thanks for all of your responses. We have now swam 5 sessions and have 6 to go. I'm still hanging in there but its gettting easier and the distance feels like its getting shorter each time!!!